Calories & Weight Loss

A 20–30 minute HIIT workout typically burns about 180–450 calories, varying with body weight, interval intensity, and work–rest ratios.

Burpees burn about 10–20 calories per minute for most adults; weight, pace, and workout length drive the total.

Mountain climbers typically burn 6–12 calories per minute; body weight, pace, and intervals shift the number.

Squats burn about 3–8 calories per minute for most adults; reps, load, speed, and body weight drive the number.

A 30-minute weightlifting session burns roughly 70–225 calories for a 155-lb lifter, depending on intensity and rest periods.

In 20 minutes of Pilates, a 70-kg person burns ~44–69 kcal; lighter bodies burn less, heavier bodies more.

Around 150–335 calories in 20 minutes of jump rope, depending on pace and body weight; a 155-lb person burns about 190–280.

About 50–110 calories for 20 minutes of yoga, depending on body weight and style.

A 20-minute HIIT workout usually burns about 120–420+ calories, driven by body weight, interval intensity, and exercise choice.

Most people burn roughly 160–320 calories in 20 minutes on a StairMaster, depending on body weight and pace (about 7–11 METs).